Keto Chicken Nuggets
This crispy keto chicken nuggets recipe is made with a fun, new-to-me ingredient. Using panko bread crumbs made out of pork rinds (yes, you heard that right) and just a couple of other ingredients, you can make this low-carb and gluten-free chicken recipe that goes with all kinds of sides.
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Sometimes I go on a low-carb slash keto diet run when I need to rein it in a bit. It is easy to follow and no calorie counting, which I like. No math for me, thanks. Other keto chicken recipes I’ve been enjoying include this everything bagel chicken casserole and this popular broccoli chicken bake. Yum! Check out our other low-carb and keto recipes for more inspo.
Why you will love this recipe
These keto-friendly chicken nuggets with pork rinds are for the entire family, not just those counting carbs. I make this for Joe, a notoriously picky eater, every couple of weeks, and he enjoys it.
Easy enough to bang out on a weeknight without a massive sink full of dishes. We all love that, no?
As mentioned, this is a low-carb recipe (less than one net carbs per serving, to be exact), but it is also gluten-free. Bonus!
Ingredients
Find the complete ingredient list, with measurements, in the recipe card below.
- Crushed Pork Rinds – This is definitely a specialty item; however, I have found it both on store shelves and online. Amazon sells crushed pork rinds to make it easy.
- Seasonings – The key is smoked paprika. This adds a smoky flavor that kind of mimics a grilled taste, which is soooo good. Round out the spices with onion powder, garlic powder, and black pepper.
- Large Eggs – These help to bind the coating to the chicken to it sticks to the meat when cooking and it doesn’t fall off.
- Chicken – I use chicken breast or tenders. Chicken thighs don’t work as well in this keto nuggets recipe and have a longer cooking time.
Each serving contains 0 grams of carbs and 0 grams of sugar, with only 90 calories.
Expert Tip!
I do not use salt in this recipe. Most crushed pork rinds will already be salted, in some cases heavily, so read the label and only add salt if it is not already added to your pork rinds.
Equipment
A short list of basics is used in this recipe.
- Large Baking Sheet – I use a rimmed baking sheet that gives me lots of room to give some space between the pieces of chicken.
- Cutting Board and Sharp Knife – This is to slice up the chicken into nugget form. We use a Victorinox chef’s knife and love it for all of our chopping needs.
- Dishes for Breading Station – I use a pie plate for the dry mixture and a large bowl for the egg mixture.
- Parchment Paper – A must for easy clean up. I recommend unbleached parchment paper.
- Naturally slick ceramic coating.
- Non-Toxic, PTFE & PFOA Free.
- Perfect for baking, roasting, and more.
Instructions
Scroll to the recipe card at the bottom for the FULL recipe details.
Step 1
First, start by lining a large baking sheet with parchment paper. Set it aside. Then, preheat the oven to 425.
Step 2
Next, slice your chicken into one-inch pieces to resemble classic nuggets.
Step 3
Then set up your breading station. Pour the crushed pork rinds into a shallow dish and add the seasonings. Mix them into the pork rinds using a fork to blend them in well.
Expert Tip!
Use a pie plate as your shallow dish for the ‘breading.’ It is still as wide as a plate, but the low sides make it easy to coat and flip the chicken without making a mess.
Step 4
Next, crack the eggs into a medium mixing bowl and beat them well using a fork or whisk.
Step 5
Add the chicken pieces to the bowl and coat them well with the beaten egg.
Step 6
Then, working in batches, dip the chicken pieces into the pork rind mixture and flip to coat both sides.
Step 7
Transfer the pieces to the prepared baking sheet.
Step 8
Finally, pop the sheet into the preheated oven for 12-15 minutes, until the chicken is golden and looks crispy.
I like to flip halfway through to brown both sides nicely.
Substitutions and recipe variations
Add some cheese to the mix! A sprinkle of shredded parmesan cheese or mozzarella cheese (the real stuff) into the pork rind mixture for a cheesy vibe.
Instead of the pork rinds, try this almond flour gluten-free ‘bread’crumbs recipe for a rich switch up. That recipe features Italian seasonings. You can use regular panko bread crumbs, but they obviously will not be keto or low-carb.
Serving suggestions
Your favorite dipping sauce is a no-brainer. Personally, I love this creamy, spicy dipping sauce, or this honey mustard sauce without the honey made with my homemade mayonnaise. Sugar-free ketchup is good too!
A simple lettuce salad is a staple for us, too. I also like to chop up any cold leftovers for a lunch salad or wrap.
Storage tips
Store any leftovers of these low-carb chicken nuggets in a sealed airtight container in the fridge for up to 2 days.
You can eat it cold or reheat it in the oven. We don’t recommend reheating in the microwave, as it can make the nuggets mushy.
More healthy chicken recipes
If you’ve tried these keto chicken nuggets with pork rinds, please give me a rating and let me know how it turned out by leaving me a comment below. I’m always interested in feedback!
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Keto Chicken Nuggets
Ingredients
- 1 cup crushed pork rinds
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- 1-2 grinds of fresh black pepper
- 2 large eggs
- 1 pound chicken breasts, cut into 1 inch pieces
Instructions
- Start by lining a large baking sheet with parchment paper. Set it aside.
- Preheat the oven to 425°
- Prep your chicken by slicing it into one-inch pieces so that it looks like classic nuggets.
- Then set up your breading station. Pour the crushed pork rinds into a shallow dish such as a pie plate. Add the seasonings and mix them into the pork rinds using a fork to blend them in well.
- Crack the eggs into a medium mixing bowl and beat them well using a fork or whisk.
- Add the chicken pieces to the bowl and coat them well with the beaten egg.
- Then, working in batches, dip the chicken pieces into the pork rind mixture and flip to coat both sides. Transfer the pieces to the prepared baking sheet.
- Bake in the oven for 12-15 minutes, until the chicken is golden, flipping halfway through.
- Serve warm with dipping sauce and sides.